Every 5 minutes for 15 minutes( 3 rounds) :
8 RFESS per leg with 50/35 per arm with 4 counts down and 8 RDL with 45% of your Max DL.
+
Lurong Challenge WOD ( IF YOU ARE DOING LURONG CHALLENGE THEN YOU RECORD YOUR SCORE AT 6 MINUTES- please follow the Lurong directions for scoring)
COMPLETE FOR TIME:
10 Hang Power Cleans (155/105 105/75 75/55)
20 Yard Shuttle Sprint
8 Hang Power Cleans
40 Yard Shuttle Sprint
6 Hang Power Cleans
60 Yard Shuttle Sprint
4 Hang Power Cleans
80 Yard Shuttle Sprint
2 Hang Power Cleans
100 Yard Shuttle Sprint
+
Tabata Sit Ups – post total number of sit ups to the board.
